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Bike Ride

A cardiovascular exercise that provides low-impact aerobic conditioning while developing leg strength and endurance through cycling movements on various terrains.

Exercise Overview

Category

General Sports

Exercise_Type

Cardio

Difficulty_Level

Beginner

Technique

Mount the bicycle and adjust seat height for proper leg extension. Pedal in a smooth, circular motion while maintaining proper posture and hand positioning on the handlebars. Vary intensity through gear changes and terrain.

Starting Position

Sit on the bicycle seat with feet positioned on the pedals, hands on the handlebars, and body in an upright, comfortable riding position.

Finishing Position

Return to the starting position after completing the ride, maintaining the same seated posture and hand positioning throughout the session.

Form Cues

Maintain proper posture, pedal smoothly, use appropriate gears, stay alert, enjoy the ride

Common Mistakes

Poor seat height, incorrect hand positioning, inefficient pedaling, poor posture, inadequate safety gear

Progression Tips

Increase distance and duration, try different terrains, improve cycling technique, add intervals, explore new routes.

Regression Tips

Start with shorter rides, use easier gears, focus on form, ride on flat terrain, practice basic skills.

Safety Notes

Always wear a properly fitted helmet. Follow traffic laws and safety rules. Ensure your bicycle is in good working condition. Stay hydrated and be aware of your surroundings. Stop if you experience pain or fatigue.